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Ham and Cheese Frittata with Asparagus and Sun-Dried Tomatoes

When we're hungry, but also watching our calories, this Frittata is a quick and easy way to satisfy both requirements! This makes two very healthy portions, or can feed 3 people with some of the side dish suggestions in the post.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 2
Calories: 424 kcal
Course: Breakfast
Cuisine: American

Ingredients

  • ¼ pound asparagus tough ends trimmed; cut into one inch pieces
  • 1 tablespoon olive oil divided
  • ½ cup chopped onion
  • 4 slices Canadian bacon diced (can also use 1/2 cup diced ham)
  • 1 roasted bell pepper (from a jar or homemade) peeled, seeded, diced
  • 2 tablespoon sun-dried tomatoes in oil drained and sliced
  • ½ cup shredded mozzarella or Italian cheese blend
  • 4 eggs lightly beaten
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • fresh parsley or basil for garnish
Special Equipment
  • Oven safe 8 or 9" nonstick skillet

Instructions

    Cup of Yum
  1. Preheat oven to 375 degrees.
  2. Add a cup of water and salt to a non-stick 8-9" skillet. Bring to a boil. Blanch the asparagus by adding it to the water and boil for 2-3 minutes or until just crisp tender. While asparagus cooks prepare an ice bath (ice and water) in a medium bowl. Transfer blanched asparagus to the ice water to shock it and stop the cooking. (This also helps preserve the bright green color of the vegetable). Dry the asparagus lightly with paper towels and transfer to a small bowl. Reserve the frilly tops of the asparagus separately, for decoration and set aside.
  3. Pour the water out of the pan and dry it. Set the pan back on the burner and 1 1/2 teaspoons of olive oil. Heat over medium-medium high heat and add onions and Canadian bacon or ham. Cook until onions soften and become fragrant and ham is heated through Transfer the vegetables to a small bowl.
  4. Add the sun dried tomatoes and roasted bell pepper and asparagus (except for the tops)to the onion mixture. Set aside.
  5. In a medium bowl crack the eggs and add salt and pepper. Whisk to combine.
  6. Spray the pan liberally with non-stick cooking spray and add the remainder of the olive oil. Heat the pan over medium to medium high heat and pour, the eggs into the center of the pan. Do not stir or jostle the pan around.
  7. Toss the asparagus, ham and sun-dried tomato mixture together and sprinkle it evenly over the eggs. Lightly press the vegetables into the eggs. Add the shredded cheese over the eggs and vegetables in an even layer and sprinkle the asparagus tops over the cheese, decoratively. Cook for about 2-3 minutes until edges begin to cook, but center is still wet.
  8. Transfer the skillet to the oven and cook for 5-6 minutes until center of frittata is set. Turn the broiler on and brown the top of the frittata for 1-2 minutes or until desired doneness.
  9. Let frittata rest for a minute or two, then use a pliable spatula (I like my very thin and flexible fish spatula for this) to remove frittata from the pan and transfer to a serving plate. Sprinkle with parsley or basil if desired. Cut into wedges and serve.

Notes

  • You can substitute egg beaters for the eggs -- figure 1 cup of egg beaters will replace the eggs.

Nutrition Information

Calories 424kcal (21%) Carbohydrates 12g (4%) Protein 32g (64%) Fat 28g (43%) Saturated Fat 9g (45%) Cholesterol 378mg (126%) Sodium 1693mg (71%) Potassium 770mg (22%) Fiber 3g (12%) Sugar 3g (6%) Vitamin A 1379IU (28%) Vitamin C 30mg (33%) Calcium 228mg (23%) Iron 4mg (22%)

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 424

% Daily Value*

Calories 424kcal 21%
Carbohydrates 12g 4%
Protein 32g 64%
Fat 28g 43%
Saturated Fat 9g 45%
Cholesterol 378mg 126%
Sodium 1693mg 71%
Potassium 770mg 16%
Fiber 3g 12%
Sugar 3g 6%
Vitamin A 1379IU 28%
Vitamin C 30mg 33%
Calcium 228mg 23%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.